CrossFit – Mon, Jul 29
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Warm-up
Warm Up
Band Warmup
-into-
3 Rds
3 Inch Worms (first round only)
5 Clean Grip Deadlifts (PVC – Empty bar)
4 Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
SWOD
Clean and Jerk (6×6)
WOD
Metcon (Time)
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar
* Target time: 9-11 minutes
* Time cap: 15 minutes
Every 2:00 x 6 sets
6 Power Clean and Jerks
* All sets ~50% of 1RM
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.